Anyone who has a desk job, plays a stringed instrument, or has a job with repetitive movements can tell you about the pain that is sometimes felt, not just in the wrist or hand, but throughout the arm. If you have pain, tingling, or numbness in your arms or hands, you could have carpal tunnel syndrome. But there’s good news! There are exercises you can do to fix wrist pain!
Fortunately, there are some exercises that you can do to open up the pathway for your median nerve. Stretching your ligaments in your wrist can often lead to reduced pain. Sometimes, it can even get rid of the pain or odd sensations entirely.
What Is the Carpal Tunnel?
According to WebMD.com,
“The carpal tunnel is a narrow passageway on the palm side of your wrist made up of bones and ligaments. The median nerve, which controls sensation and movement in the thumb and first three fingers, runs through this passageway along with tendons to the fingers and thumb. When it’s pinched or compressed, the result is numbness, tingling, weakness, or pain in the hand, called carpal tunnel syndrome.”
Carpal tunnel syndrome can be caused by compression of the median nerve, the basic structure of your wrist, health problems, and repetitive motions. If you have carpal tunnel syndrome, you may feel numbness, tingling, and other sensations in the hand or arm, according to the Mayo Clinic.
As always, I recommend that if you are feeling these symptoms, you should consult your doctor. Your doctor can order the appropriate tests, medicine, and therapy to correctly address your issues.
If you’re looking for something you can do at home (undoubtedly, while you wait for your appointment date), here are 7 exercises. To be honest, most of these exercises are stretches. However, you will want to pay particular attention to getting into the correct position for your stretch so that your wrists will receive the most benefit. These are particularly perfect for anyone who’s at a computer for a good part of the day.
7 Exercises to Fix Wrist Pain
In many cases, simply stretching the wrist can help open the carpal tunnel and reduce pain. Here are 7 easy exercises to help you become pain-free!
1. Palms down, fingers point away.
Place your hands on a flat surface, directly beneath your shoulders. Straighten your elbows. Make sure that your fingers point away from you and that they are spread so your hands look like starfish. To increase the stretch, keep your elbows straight and lean toward your fingertips.
2. Palms down, fingers point toward you.
Place your hands on a flat surface with your fingertips toward you. Make sure that your hands are beneath your shoulders, and do your best to keep your elbows straight. Check that your fingers are spread so your hands look like starfish. To increase the stretch, lean away from your hands. Likewise, to decrease the stretch, lean toward your hands.
3. Palms up, fingers point toward you.
With your palms facing you, touch your fingertips onto a flat surface in front of you. Try to make sure that your hands are below your shoulders. Shift your weight forward to allow your hands and wrists to roll so that your fingertips are toward your with your palms facing up. This can vary, however, depending on the tightness of your wrists.
4. Palms up, fingers point toward each other.
Place your fingertips on the flat surface in front of you with your palms facing each other. Start with your palms a couple of inches apart so that, as you roll, you will end with your wrists under your shoulders. Make sure that your fingertips are pointing toward each other. Try to keep your elbows straight.
5. Palms up, fingers point away from each other.
Place your fingertips on the flat surface in front of your with your palms facing away from each other. Set your hands wider than your shoulders so that, as you roll, your wrists come beneath your shoulders. Check that your fingertips are pointing away from each other. Try to keep your elbows straight.
6. Roll the bar.
This is a little complex. Put your right hand up like you’re singing “Stop! In the Name of Love.” Straighten your elbow so that your arm is reaching straight in front of you. Use your left hand to place a small bar in the palm of your right hand. Grip the bar with your right hand. Move your right wrist so that your knuckles point down to the ground. Stick your left hand out like you’re singing “Stop! In the Name of Love.” Let your left hand grip the bar, and let go with the right hand. Repeat the process so that you complete about 10 repetitions for each side.
7. Switch directions.
Now, you switch directions! Start with your knuckles pointing down to the ground. Move your wrist so that you bring your hand up like you’re singing “Stop! In the Name of Love.” Let your other hand go in front of the bar, away from you, with your fingertips down. Grip with your new hand. Repeat the process so that you complete the same number in this direction as you completed in the other direction.
Fix Wrist Pain Video
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Here’s a video for visual learners.
What have I left out? Are there any other exercises you do to fix your wrist pain? Let us know in the comments below.